Fatigue is most common during the first trimester, though often also reappears towards the end of the pregnancy. You may be surprised at just how much pregnancy fatigue can affect you. It’s not just tiredness, and you may find yourself requiring more sleep.
- Of course, number 1 is to note that it’s a good idea to have your pelvis and spine checked by a chiropractor while you are pregnant. A chiropractor is trained to employ safe, gentle and effective techniques that ensure your pelvis, spine and nerve system function at an optimum level. This ensures the suspensory ligaments that are holding your baby in place within the pelvis are not under abnormal tension and the flow of nutrients and oxygen to your baby can be optimized. Often the time during labour can be reduced by as much as 1/3 for mothers who are checked by their chiropractor while pregnant.
- Sleep When You Can. The power nap is your friend.
- Take Time To Relax. You don’t need to be asleep to be regenerating energy.
- Listen To Your Body.If you’re feeling fatigued, get some rest. Being pregnant takes up a lot of energy.
- Stay Hydrated. People are often surprised to discover just how much dehydration can affect them. You should be drinking around eight glasses of water a day during pregnancy. If you don’t like the taste of water, try adding slices of lemon or cucumber to the water to give it a bit of flavour. Yes – you are already feeling a full bladder more frequently, but the more you hydrate the more your body will use the water appropriately and the urinary frequency will balance out.
- Eat Well.Eat a healthy, balanced diet, rich in fresh vegetables, protein and foods containing good fats (especially omegas 3, 6 and 9), like avocado, salmon, coconut oil, chia seeds and almonds. Nuts and seeds make for a great daily snack and can provide you with an extra energy boost. Beans, quinoa, wild rice, berries and green leafy vegetables are all great energy-boosting foods.
- Eat Little and Often. Many people eat just three meals a day, but ideally you should be eating five or six smaller meals throughout the day. Eating smaller, more frequent meals can help to keep your blood sugar levels stable, preventing dips in energy. This also works well as your pregnancy progresses and there is just not enough room in your belly for a big meal.
- Take Your Pregnancy Vitamins. Pregnant women are advised to take prenatal vitamins throughout pregnancy. When choosing a prenatal vitamin, seek out a practitioner prescribed supplement such as those from Metagenics. Quality is everything as you want to maximize the “bio-availability” of the nutrients. This means that they absorb into your system optimally, and are not just flushed away.
- Exercise Regularly. If you are not already exercising regularly before your pregnancy, start small and build up until you are doing half an hour of exercise each day. Yoga, pilates, swimming and walking are all popular exercises choices during pregnancy. If you are already exercising regularly, keep up the good work, but strive to maintain rather than increase your fitness. Now is not the time to try to increase your running mileage or weight training to achieve great strength or endurance. But maintaining your current fitness level is sufficient.
- Be Realistic. Turn down extra work commitments, and reduce your schedule if possible, give yourself a few weeks to catch up before committing to anything new. Most women find that their energy levels increase during the second trimester, so you can be back in business then.
- Accept All Offers Of Help. Now is the time to call in favours. Contact friends and family and ask them to help out. If you have a child already, ask a trusted relative to take him to the park for a couple of hours while you grab some shut eye. Really, they do want to help and will feel good about it, especially when you express your gratitude for lending a bit of help.
- Get Your To Do List In Order. Some pregnant women find it hard to switch off at night, and instead lie awake worrying about all the things they haven’t done. Organise your to do list so that it seems more manageable. Organising your worries may help you to feel more in control, and enable you to get to sleep easier at night.
- Make Your Bed Wonderful. Your bed should be an oasis of calm, a sleep paradise calling out to you from upstairs. All distractions should be removed – phones, laptops and televisions will only serve to keep you distracted from sleep. Your bed should be comfy, clean and surrounded by all manner of pillows (pregnancy requires this).
- Speak To A Professional. If you have any “symptoms” that you are associating with pregnancy that are not resolving by using the above 12 suggestions, then speak to your midwife, doctor, or other practitioner about having an assessment for other problems that may need attention.
You made it to the end of the article. Congratulations, you’ve earned yourself a nap.
For more information or to have a Chiropractic visit to enhance your pregnancy contact Dr. Woodbury at Pure Healthcare Albany on 09 414-2225